1-25-19 Take Five

24
Jan

1-25-19 Take Five

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

1 Minute Each:

Easy Row

Squat Hold + Toe Touch

Active Spidermans

Walkouts

Push-up to Down Dog

Front Plank Hold

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Front Squats

5 Stiff-Legged Deadlifts

5 Empty Barbell Deadlifts

Warm-up (No Measure)

Workout Rehearsal:

1 Round:

5 Calorie Row

4 Deadlifts

3 Burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 35/25 Calorie Row

Directly Into…

12 Deadlifts 135/95#

12 Burpees

Rest 5 Minutes
RX+: 185/135#

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 25/20 Calorie Row

Directly Into…

9 Deadlifts 155/105#

9 Burpees

Rest 5 Minutes
RX+: 225/155

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 15/10 Calorie Row

Directly Into…

6 Deadlifts 185/135#

6 Burpees
RX+: 275/185#